CrossFit FYR – CrossFit

Choose lifting or strength not both. If you have time after the metcon you can do the other

Lifting

Hang Snatch (Find 1rm)

Strength

Dumbbell shoulder press (5 sets 10 each arm. Slow and controlled)

Work in 3 sets of dumbbell deadlifts between sets

Metcon

Metcon (Time)

3 rounds for time

20 walking lunge steps

30 wall balls (20/14) (10/9)

40 triple unders

(Or 60 dubs)